Teff: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of teff has 255 calories, 7.1 g fiber and 0 mg vitamin C. Full teff nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Teff contains 255 calories per 1 cup cooked (252 g), with 9.8 g of protein and 7.1 g of fiber. It is gluten-free and provides 5.17 mg of iron, making it a nutritious choice for many diets.
This page provides a comprehensive overview of teff, including its nutritional profile per serving and its health benefits. Teff is an ancient grain that is gaining popularity for its unique properties and versatility in various diets.
Teff Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the nutrition facts for teff, highlighting its key components and benefits.
Values are for 1 cup cooked (252 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 255 | 101 | 13% |
| Protein | 9.8 g | 3.9 g | 20% |
| Carbohydrates | 50.1 g | 19.9 g | 18% |
| Fiber | 7.1 g | 2.8 g | 25% |
| Sugar | 1.0 g | 0.4 g | - |
| Fat | 1.6 g | 0.7 g | 2% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 270 mg | 107 mg | 6% |
| Magnesium | 126 mg | 50 mg | 30% |
| Iron | 5.17 mg | 2.05 mg | 29% |
About 79% of teff calories come from carbohydrates, 15% from protein and 6% from fat.
Teff by Health Goal
Teff's nutritional profile supports various health goals, as detailed in the by-goal ratings section.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 255 calories per serving with 7.1 g fiber for fullness |
| Blood sugar / diabetes | Fair | Glycemic load of about 25 per serving |
| Immunity | Fair | Provides 0 mg vitamin C (0% DV) |
| Digestion | Excellent | 7.1 g fiber per serving supports regularity |
| Heart health | Good | Potassium (270 mg) and fiber, very low sodium |
| Muscle gain | Good | Higher in protein (9.8 g) than most plant foods |
Teff and Blood Sugar
Glycemic index: 57. Glycemic load: 25 per serving.
Teff has a glycemic index of about 57 and a glycemic load of around 25 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Teff Compares to Other Grains
In the comparison table, teff is evaluated against other grains to showcase its nutritional advantages.
| Grain (per 100 g) | Calories | Protein (g) | Fiber (g) | Carbs (g) |
|---|---|---|---|---|
| Teff | 101 | 3.9 | 2.8 | 19.9 |
| Amaranth | 102 | 3.8 | 2.1 | 19.0 |
| Millet | 119 | 3.5 | 1.3 | 23.7 |
| Quinoa | 120 | 4.4 | 2.8 | 21.3 |
Teff Myths, Checked
Teff is a wheat , False. Teff is a tiny gluten-free grain, the base of Ethiopian injera.
Teff has little nutrition , False. Teff is notably high in iron and calcium for a grain.
How to Track Teff
Grains swell as they cook, so a cup of cooked teff is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log teff accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of teff?
One cup of cooked teff (252 g) contains 255 calories, making it a moderate-calorie food option for meals.
Is teff good for weight loss?
Teff can be beneficial for weight loss due to its high fiber content of 7.1 g per cup, which may help with satiety and digestion.
Can people with diabetes eat teff?
With a glycemic index of about 57, teff can be a suitable grain for people with diabetes when consumed in moderation.
How much iron is in teff?
Teff provides 5.17 mg of iron per cup, which is significant for those looking to boost their iron intake.
Is teff high in sugar?
Teff contains only 1 g of sugar per cup, making it a low-sugar grain option for various dietary needs.
What is teff?
Teff is a small, nutrient-dense grain that is gluten-free and rich in protein, fiber, and essential minerals.
Key Takeaways
- Teff is gluten-free and suitable for those with gluten sensitivities.
- It contains 255 calories per 1 cup cooked (252 g).
- Teff provides 9.8 g of protein per serving.
- With 7.1 g of fiber, teff supports digestive health.
- Teff has a glycemic index of about 57, indicating moderate blood sugar impact.
- It is rich in iron, offering 5.17 mg per cup.
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